One of the biggest reasons people get stuck when it comes to diet is not understanding the difference between principles and tactics.
Principles are like laws you have to follow. And if you don’t, you literally cannot make progress. We often refer to following the principles on the highway to success. A.K.A.- staying on the road.
Tactics are more like the lanes of the highway. You might prefer one tactic over another, so find the one that’s best FOR YOU, but it’s not a law you have to follow.
In today’s blog we’ll break down the 5 Nutrition Principles you MUST follow.
Nutrition Principle #1- Eat Mostly Real Food
What does this really mean?
Real food means God-made foods that are not bioengineered or foods that have a longer ingredient list than my life span.
Why does that matter? Well, read this quote below!
“Real foods are found in nature, so our bodies are usually better equipped to digest and use the nutrients found in these foods,” Argo said. “Foods found in nature are also generally more nutritious than man-made foods.”
“Every time you choose a processed item, a real food loses a seat at the table. Over time, these daily diet patterns can positively or negatively influence our health,” Argo said. And many of us are eating a lot of processed foods. A recent study found that children and adolescents get 67 percent of their calories from ultra-processed food.
Meat, Fish, Fruits, Veggies, Potatoes, Rice, Quinoa, Nuts, Seeds, Butter, Olive Oil, Coconut Oil are all examples of real foods. This quote above really explains the reasoning behind my recommendation.
If we rely on processed foods, we are more likely to develop chronic diseases down the road. This leads to more inflammation, and more weight gain. Processed food hides its calories. And oftentimes the calories are coming from ingredients that do not benefit our bodies. For example, refined oils (canola or safflower oil).
I call these filler ingredients. The seller includes them because they are cheap, not because they benefit the consumer. If we focus on buying food on the outer aisles of the grocery store, I promise you will feel and notice the difference.
A lot of the preservatives and added filler ingredients in these foods we don’t even know the long term effects of. I don’t know about you but I will pass on that haha. I want my ingredients to be in there for a reason.
Nutrition Principle #2 – Eat the Right Amount of Food For Your Goals
Before we talk about calories, the big buzz word, we need to understand something called the “Basal Metabolic Rate (BMR)” which is defined as “the amount of energy your body uses at rest to maintain essential bodily functions, such as breathing, circulation, and cell production.”
In other words, it means we burn this many calories a day just literally being alive and breathing. This all depends on sex, height, weight, and age.
On the calls clients have with me, I calculate this for them and figure out their calorie ranges. This is one of the most important steps of my job.
Most people are coming to Steel to get fit, it helps to know about calories for your specific body and goals. I wanted to believe calories didn’t matter much for the longest time. But I am sad to say ladies and gentlemen, that this is what determines weight loss or weight gain.
People will come to me and wonder why they are not losing weight when they eat “healthy”. Healthy food does not equal fat loss directly.
Now, hear me out. Fat loss comes from a calorie deficit. Which is a fancy way to say burning more calories than eating. You can eat healthy food and still get fat because of a calorie surplus, which is stored as fat. Healthy food however, is a great way to reach those goals because you get a lot of nutrients, fiber, and protein in healthy food without all the calories.
“Carbohydrates, fats and proteins are the types of nutrients that have calories and are the main energy sources for your body. No matter where they come from, the calories you eat are either converted to physical energy or stored within your body as fat.”
Besides the basal metabolic rate, two other things decide how many calories a body burns each day:
- How the body uses food. Digesting, absorbing, moving and storing food burn calories. About 10% of calories eaten are used for digesting food and taking in nutrients. This can’t be changed much.
- How much a body moves. Any movement, such as playing tennis, walking to a store or chasing the dog, makes up the rest of the calories a body burns each day. This can be changed a lot, both by doing more exercise and just moving more during the day.”
(https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508)
Aim for a healthy and sustainable weight loss of 0.5 to 2 pounds per week. This typically requires a daily calorie deficit of 250 to 1,000 calories.
Something to note…
working out and moving your body as much as POSSIBLE! The more you move the more you lose fat and decrease your risk for chronic diseases! GET THOSE STEPS UP! 8k-12k is a great place to be for steps a day. This also helps your mindset too and releases some happy hormones! Be active and do what feels good to your joints!
Nutrition Principle #3 – Eat The Right Amount of Protein
Super important for fat loss and muscle growth. So very vital to your success!
Let’s talk about why that is important and what it does for the body.
Recommendations.
Protein…another buzz word that is over-used. But why is it so important for weight loss?
Here are some reasons,
- Increased satiety
- Regulates hormones
- Muscle gain
- Boast metabolism
I have seen a lot of people lose weight fast and not prioritize protein and they always regret it. Why? Because they lose tone! And it can be hard to feel full.
What I often say to clients about protein is “are you paying a lot of money to get stronger?” The answer is always yes;) My answer is “make the most of your money!!” It starts in the KITCHEN. Muscle growth, toning up starts in the foods you eat and how much of them. There is just no way around it fam. Make the most of your money and start eating like it!
Nutrition Principle #4 – Avoid Foods That Make You Feel Bad
I feel like this explains itself haha.
But here is an example for you… I have some clients who have digestion problems and it is actually not recommended for them to have a lot of fiber. So, it shouldn’t be in their diet. Many examples of this!
And avoid foods that give you any of the following symptoms:
-Stomach/Intestine Discomfort/Pain
-Digestive Issues
-Gas
-Achy Joints
-Inflammation
-Fatigue
People can get caught up in what the best super foods are or what the best diet is for everyone. But it’s not a universal prescription for anyone. Everyone’s bodies respond differently and that’s why it’s important to have a personalized plan for Nutrition!
For example: sweet potatoes are deemed a very healthy food, but for someone, like Nate, it made him feel the most sick of any food for a while. That goes to show you that it is dependent on your body and how it responds.
Nutrition Principle #5 – Make Your Nutrition Plan Enjoyable and Sustainable
This one is very important and my personal favorite. That is because people won’t stick to nutrition plans just because it’s not enjoyable.
Find those foods that you love and don’t wanna let go off and there’s ways to keep a lot of those things in your diet while meeting your goals. For example, I love homemade ice cream. I’m going to eat ice cream this week, but because I control the amounts that I eat of it, I don’t have to sacrifice my results.
If I tell you that you need to change every single thing about your diet and expect you to start it tomorrow. Guess what is going to happen… it is not going to happen! You must progress yourself slowly for it to stick! That is what we specialize in at Steel.
When I call clients, I aim for simple plans with freedom. We aren’t meant to fear foods, we are meant to eat what God created for us!
Yes, not all foods are created equal, however, we have to focus on what matters. I am tired of all the nonsense on social media.
A lot of it has truth to it, but we HAVE to start with the basics and get healthy before we should worry about things like amino acids for instance. Important, but not number one!
An example is the 80/20 rule. Eat clean high protein low calorie meals 80% of the time. And leave some wiggle room for things like ice cream and fun things. Maybe that is a small treat at night after a long day, or maybe it’s a drink on the weekend. It can look many different ways. However, where people go wrong is they try to do it all. They want wine every night, cheesecake, and snacky snacks. Sadly, calories do exist and all that adds UP. Be mindful, be smart, but don’t live in fear.
To conclude Steel Fam, I want to say this…
These principles of Nutrition define our values! They define who we are. They aim for what matters the MOST. Stick to them and you will meet your goals!
